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Are Green Peas Good for Diabetes?
Last Updated : Oct 26,2018
Are Green Peas (Matar) Good for Diabetes?
Yes, Green Peas are a good option to be included in the diets of diabetics due to many reasons. Green peas have a Glycemic Index (GI) rank of 22 which is low. Glycemic Index (GI) of foods indicates of how quickly the carbohydrates will absorb to raise the blood glucose levels. GI of rank from 0 to 50 are considered low, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics.
Green Peas are also rich in fibre and data suggests that high fibre diets have hypoglycemic effects and may lead to marked changes in diabetic control (1). One Cup of peas gives 13% of Recommended Daily Allowance (RDA) for magnesium. Magnesium helps improving insulin response (2). Having very low Magnesium will result in the pancreas not secreting enough insulin to control your blood sugar levels (3).
Healthy Green Pea Recipes for Diabetics
Low Fat Paneer and Green Peas Stuffed Paratha is a diabetic friendly paratha. It is low in fats and minimal oil is used for cooking. Good for those keeping a watch on their weight. Another great benefit from this recipe is that it’s a very good source of Calcium as it gives 22% of Recommended Daily Allowance (RDA) for Calcium.
Matarsutir is a light Bengali snack that can be consumed by diabetics as it gives 16g of carbohydrates per 2 kochuri’s. Being prepared from wheat flour and jowar flour adds to its nutritional value. It is baked and not fried making it a low fat snack.
Green Pea Pancake recipe gives 12.1g of carbohydrate per pancake and is a great option to be consumed as a snack. The green pea in it will not only add protein value to it but also will add an attractive green colour to the pancake.
Try this delightful Green Peas Curry loaded with protein which is good for diabetics as protein prevents blood glucose from shooting up. It contains milk which is low in GI but avoid adding milk to this recipe if you are on a low cholesterol diet.
If you’re on a low calorie diet then try Green Peas and Mint Soup as it’s not only low in calories but also is loaded with fibre which will aid in weight loss.
To try our other diabetic friendly recipes .
Caution: People with diabetes should always consult their doctor or nutritionist/dietitian before making changes in their diet to avoid complications.
are green peas matar good for diabetes
This paneer packed whole wheat flour paratha is a really sumptuous treat. While green peas adds to the goodness of this paratha by adding fibre, a dash of coriander and mint boost the josh factor! We have made this Low-Fat Paneer and Green Peas Stuffed Paratha with whole wheat flour, completely avoiding refined flour, which can raise blood sugar levels quickly.
This wholesome diabetic
-friendly paratha is a paneer lover’s delight, made with low-fat paneer. But try to restrict the portion to one paratha, to avoid too much of protein.
A delicacy from the kitchens of Bengal, this kochuri is made using a dough of two flours with a green peas filling.
The flavours of aniseeds, kalonji and pepper mingle together in the stuffing to create a truly zesty bite! This is a filling snack, with the goodness of whole wheat and jowar flours, not to forget the nutrition boost from green peas.
As we have baked the Matarsutir Kochuri rather than deep-frying, the calorie-count is also absolutely under control.
You can also try other healthy baked snacks like Baked Samosa with Mixed Sprouts
or Tandoori Paneer Calzone
Enjoy these crisp yet spongy pancakes early in the morning before starting your day. The combination of green peas with moong dal helps to enhance the fibre and protein content of this recipe. Serve hot, with carrot garlic chutney.
Green Peas Curry is a delightful accompaniment that can be made in a jiffy using frozen peas, readily available spice powders.
The use of plain flour gives a thick consistency to the curry without having to simmer the gravy for too long. While the flavours of tomato and onion are definitely noticeable, it is the soothing flavour of cumin that dominates this curry.
Try other recipes like Healthy Green Curry
or Vegetable Makhanwala
Here is a fabulous soup with an attractive pale-green colour and rich texture, made with green peas and onions, enhanced by a touch of mint. You can feel every spoonful of this soup bursting with the juiciness of green peas and vibrant flavour of mint.
The Green Peas and Mint Soup is low in calories and high in fibre content, which makes it a boon to weight watchers and those aiming to control their cholesterol levels.
Pair this fibre-rich soup with a light salad like Cabbage, Carrot and Lettuce Salad
and a slice of Dieter’s Pizza
to fill you up without taking over the meal.
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